Montréal 20202020-02-24T10:10:37+00:00

Montréal 2020

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Join us August 27 – 30, 2020

Up & Down is co-taught by Elia Mrak and Irene Lyon, and combines Western and Eastern movement practices with fun social engagement games that go right to the heart (and guts) of human healing. Join us in 2020.

Space is limited.



Circuit-Est centre chorégraphique
2022 Sherbrooke East St., Montréal (Québec) H2K 1B9


4 Day Workshop August 27 – 30, 2020

Early Bird Rate –

$1147 USD

or 3 payments of $397 USD

Regular Rate – $1297 USD (after July 1st)

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What To Expect

Due to the nature of the Up & Down work our teaching and progressions are based on the individuals in attendance and the group dynamics, but this simple itinerary will give you an idea about how the day will flow.

Each day will go something like

  • Plan to arrive for 9:45am (settle, chit-chat, personal time)
  • Morning segment runs from 10am-12:30pm
  • Lunch break: 12:30pm-2:15pm
  • Afternoon segment: 2:30pm-4:30pm

We strongly recommend that you be IN Montréal the day before the workshop begins.

In all our years holding workshops and events we’ve found that there’s nothing worse than rushing in to a workshop and rushing out without having any time to soak up the new surroundings and integrate the time (and money) you’ve invested in yourself

We also recommend planning NO TRAVEL the night after the workshop, so you keep the transformation your body and mind has experienced during the workshop.

There’s nothing worse than sitting in a car and driving (or flying) for 5 hours after spending four days moving, grooving and learning. When you give yourself the time for arriving before and added integration afterwards you’ll deepen your learning experience in so many ways

For those who live in Montréal and surrounding areas, we recommend the same.

Schedule your night before the workshop to be open and free of stress and allow for plenty of travel time to the venue during the workshop. After the workshop ends, have your time open for YOU so you can also integrate and let the workshop sink in.


#1 What kind of fitness level will I need to have?2020-02-24T05:27:13+00:00

This event will be highly movement-based.

We won’t be doing gymnastics and judo rolls, and you certainly do not need to be an athlete or a dancer, but we do ask that you have the capacity to get down onto the floor without needing any aid from a wall, or a chair, or cane. You can be shaky and off balance, that’s NOT a problem, we’ll work on that! But we want to ensure you have enough functional and aerobic capacity to get onto the floor solo, and return back to standing solo.

We also ask that you have the capacity to lie down on your back with legs long and be able to be in a side-lying position.

#2 What kind of stuff will I need?2020-02-24T05:27:18+00:00

For Class:

A water bottle.

Pen and paper/notebook/journal.


Because we’ll be doing a blend of movement (low and medium intensity), subtle and quiet self-awareness floor work and good ‘ol chatting and Q&A, we recommend dressing in layers for our time in class. Comfortable clothing that you can move in that isn’t too baggy and isn’t too tight.

(In our opinion, good old cotton is the best fabric for this work. Tight stretchy yoga gear limits your pelvic movement, ironically).

We suggest bringing socks in case your feet get cold during our quieter exploration.

Your enthusiasm and desire to learn, your laughter and love of movement.

#3 What is the refund policy?2020-02-24T05:27:23+00:00

Please understand there is a high demand for our Up & Down Live workshops, and we limit class size. Once you have enrolled, your spot in class is secure.

You may cancel your enrollment up to 8 weeks before the start of the workshop and receive a 50% refund. If you cancel less than 8 weeks prior to the commencement of the workshop you will not be eligible for a refund.

Note: For cancellations within 8 weeks that are based on qualified emergencies, exemptions do apply.

IMPORTANT NOTE: For out of town guests, we recommend that participants purchase travel/trip insurance in the unlikely event that we need to cancel the workshop due to unforeseen circumstances.

We STRONGLY suggest that you set your schedule up so that you do not miss a precious moment of this experience. We’ll see you very soon!

#4 I’m new to Montréal2020-01-22T00:23:10+00:00

You are responsible for your own meals, accommodations and travel arrangements.

Where should I sleep

There are many hotels in the Montréal area which are only a Google search away. We’d suggest securing accommodation sooner rather than later to avoid disappointment.

The studio host has recommended Trylon Apartment as a good spot for accommodation nearby.

Airbnb and VRB are also good resources for finding affordable housing.

Getting around in Montréal


There is limited parking available near the studio. We recommend travelling by public transportation, taxi or Uber.


Public transport, taxi and Uber are convenient ways to get around Montréal. The Metro is quite extensive and connects the downtown core very well. The closest stations to the workshop space are Frontenac and Papineau.

From the airport to central Montréal either Uber, Taxi or Bus are convenient ways to travel.



What’s there to do in Montréal


The best suggestion for sightseeing in Montréal is to Google it, and see what pulls your attention and interest. We included a few things that caught our eye below.

  • Mount Royal – Montréal’s version of Central Park. A mountain park right in the heart of the city. Lots of walking trails, amazing views of the city and a great place to spend an afternoon.
  • Old Montréal – A historic neighborhood full of character and beauty.
  • Notre-Dame Basilica – A historic church known for its intricately designed interior, chronicling the history of the city.
  • Time Out Market – Right in the heart of downtown, it’s a hotspot for foodies and culture lovers alike. It combines top restaurants, bars and cultural experiences all under one roof.
  • Mile End – An artsy neighbourhood filled with great cafes and shops.
  • Underground City – An extensive web of train stations, restaurants, department stores and hotels all connected underground in the downtown core.
  • La Ronde – Montréal’s massive 6 flags amusement park, located on an island right on the water just east of the Old Port.


Montréal is full of great restaurants and has a wide array of eateries to service your palate. Some of the more well known foodie neighborhoods include Plateau Mont-Royal (we’ve heard Mon Petit Poulet, Patati Patata, Buvette Chez Simon are great places), Old Montréal, and Outremont. Also feel free to try the famous Montréal-style bagel at St-Viateur Bagel or Fairmount Bagel.

Your Up & Down teachers Elia Mrak & Irene Lyon.

Join the fun in Montréal

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